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Low Back Roadmap for BJJ

A free 4-phase plan to calm a flare, rebuild a stronger back, and get back on the mats without overcomplicating it.

• A daily routine that gets you moving again

• The strength work that protects your back when you roll

• Two simple gym workouts, then power work to get you mat-ready

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From Dr. Kyle Wiley, PT, DPT, ATC. Physical therapist and fellow grappler.